7-24-20

Warm up

3 squat cleans, 3 jerks

75 95 125 135 165 185 (1,1)

Conditioning
“DT” 
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Barbell: 155/105

Time: 8:28

This is nearly 1 min faster than my 4-20-20 time of 9:25. I thought I went slower today but was a min faster. If I can cut my set 4 and 5 transitions down Ill be sub 7.

All DL 11-1

Cleans 8-1 thru 3 rounds then 4-4-1

All jerks 6 except round 5 was 3-3

Midline
3 Giant Sets:
15 GHD Sit-Ups
:20s GHD Hold
25 Hip Extensions
:30s Hip Extension Hold
Rest 2:00 between sets